Sunday 1/19
Hey, ladies!
Here’s what you can find in today’s post…
First, you can check out the current class attendance leaderboard.
Second, you can view this past week’s high protein recipes.
Last, you can read this past week’s Q&A responses.
So... let’s talk consistency.
We are two weeks into the challenge, so it’s time for a little challenge update!
As you know class attendance is very important. Consistency is KEY. We know showing up can be hard sometimes. On the days you have zero motivation? Those are the days that showing up matters the MOST because those are the days that build discipline (a necessity for consistency!).
If you only have 50% to give, then you have a community to push you and support you to reach that full 50%. And by reaching that full 50% you’ve actually given your 100% for that day.
Remember, consistency is not perfection. We all fall off sometimes, but the difference between those who reach their goals and those that don’t? Those that fall off get right back to it without letting a slip up keep them down.
With that being said… class attendance is a large part of this challenge. You are awarded points for showing up to class (YAY!)
So let’s check out the current leaderboard below!
Your Recipes
This past week, we asked you all to share a high protein recipe for food inspo! We appreciate those that took the time to post. Below you’ll find all the recipes from this week.
Cottage Cheese Chicken Salad
6g Protein Per Serving
Click title or image for original recipe website.
Ingredients:
2– 12.5 oz. cans of chicken
1/2 cup of whipped cottage cheese
3 T mayonnaise
1 T dijon mustard
1 t salt
1/4 t cumin
1/4 t pepper
1/8 t garlic powder
cayenne pepper to taste
grapes, celery, nuts, cranberries
Instructions:
Drain chicken and shred with a fork in a medium sized bowl.
Whip cottage cheese. Add cottage cheese to a blender or food processor blend until smooth and creamy.
Add whipped cottage cheese, mayo, dijon mustard, spices and other ingredients of your choice to shredded chicken.
Mix all ingredients and serve on toast or crackers.
Ground Turkey Sweet Potato Casserole
22g Protein Per Serving
Click title or image for original recipe website.
Ingredients:
1 pound ground turkey
2 medium sweet potatoes, peeled and diced
1 onion, chopped
2 cloves garlic, minced
1 cup corn (fresh or frozen)
1 can (15 oz) black beans, drained and rinsed
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
1 cup shredded cheese (cheddar or your choice)
1/4 cup fresh cilantro, chopped (for garnish)
Instructions:
Preheat oven to 375°F (190°C).
In a large skillet over medium heat, cook the ground turkey until browned, breaking it apart with a spoon (5-7 minutes). Drain any excess fat.
Add the onion and garlic to the skillet, cooking for 3-4 minutes until the onion becomes translucent.
Stir in the sweet potatoes, corn, black beans, cumin, paprika, salt, and pepper. Cook for 10 minutes, stirring occasionally, until the sweet potatoes are slightly tender.
Transfer the mixture to a greased 9×13-inch baking dish. Spread it evenly and top with shredded cheese.
Bake for 25-30 minutes, or until the sweet potatoes are fully cooked and the cheese is melted and bubbly.
Remove from the oven, let cool for a few minutes, and garnish with fresh cilantro before serving.
Big Mac Bowl
29g Protein Per Serving
Click title or image for original recipe website.
Ingredients:
1 lb. lean ground beef 96/4
1/2 cup onion chopped
2 tsp. yellow mustard
1 tsp. garlic powder
1 tsp. onion powder
salt and black pepper to taste
Big Mac Sauce
1/3 cup light mayonnaise 90g
1/3 cup ketchup 100g
1/4 cup dill pickles chopped
1.5 Tbsp. pickle juice
For Your Bowls
8 cups shredded iceberg lettuce
1/2 cup shredded cheddar cheese 56g
chopped white onion
pickles
Optional Toppings
chopped red onion
chopped tomato
side of fries
Instructions:
Spray a large skillet over medium heat with nonstick spray. Add the ground beef and onion and cook until the beef is cooked through and no longer pink, breaking into bite sized pieces.
Add the garlic powder, onion powder, salt, pepper and mustard to the beef and stir to combine. Let simmer while you make your sauce.
In a small mixing bowl, combine the mayonnaise, ketchup, pickles and pickle juice and mix to combine.
Assemble your bowls and enjoy!
Bowl Assembly
Fill each bowl with 2 cups shredded iceberg lettuce, 100 grams of meat mixture, 14 grams (appromiately 2 tbsp.) cheddar cheese, ¼ cup (58g) Big Mac sauce, chopped onions and additional pickles.
Meal Prep Assembly
Layer meat first and top with parchment paper. Top with the lettuce, onions and cheese. Either add the pickles or place on a separate small parchment paper so they don’t make the lettuce soggy. Put the sauce in the small tupperware bowl to bring on the side. Remove the salad portion and heat the meat directly in the dish and then mix your bowls. Or enjoy cold too!
Ribeye
42g Protein Per 10 Ounce
Click the title or image for similar recipe.
“10oz Ribeye on a cast iron skillet. Grass-Fed Butter, Celtic Salt, fresh thyme.” - Elsie
This was an original recipe by Elsie, but I found a simple recipe to follow for those who like clear cut directions. See below!
Ingredients:
2 ribeye steaks - 1 pound each, 1.5-inch thick, preferably USDA Prime
2 teaspoons Diamond Crystal kosher salt - or 1 teaspoon of any other salt, including Morton kosher salt
½ teaspoon black pepper - freshly ground
2 tablespoons butter
Instructions:
Preheat the oven to 500°F. Blot the steaks dry with paper towels. Keeping their surface dry will help create a good crust.
Season the steaks on both sides and the fatty edge with kosher salt and black pepper.
Heat a well-seasoned cast-iron skillet over high heat until it's smoking. If the skillet is well-seasoned, there's no need to add any oil.
Add the steaks to the skillet and cook them for 2 minutes per side. If the skillet gets overheated, lower the heat to medium-high, but generally speaking, you want it super-hot.
Cook the steaks' edges for about 30 seconds per edge.
Very carefully, using oven mitts, transfer the hot skillet to the preheated oven. Leave it there for about 3 minutes for medium-rare steaks or 5 minutes for medium-done steaks.
Transfer the steaks to a warm plate and loosely cover them with foil to keep them warm. Let them rest for 5 minutes, then top them with butter and serve.
Asian Turkey Lettuce Wraps
20+g Protein Per Serving (guesstimate)
See below for picture of original recipe.
Ingredients:
1 tbsp coconut oil
1 tbsp ginger (peeled and grated)
1/4 tsp sea salt
1/4 tsp black pepper
2 garlic (cloves, minced)
2 Ibs extra lean ground turkey
2 tbsps tamari
2 heads Boston lettuce / bibb lettuce (pulled apart into leaves and washed)
3 stalks green onion (chopped)
1 cup matchstick carrots
1/4 cup raw peanuts (chopped)
1 lime (sliced into wedges)
Instructions:
Heat coconut oil in a large skillet over medium heat. Add in the ginger, sea salt, and pepper and saute for about 5 minutes or until the onion is translucent. Add in the garlic and saute for another minute.
Add in the ground turkey and break it up as it cooks. Once it is cooked through and browned, add in the tamari. Continue to saute until it is absorbed. Remove from heat.
Spoon the turkey mixture into the centre of a lettuce leaf and top with green onion, carrots and peanuts. Squeeze a lime wedge overtop, wrap and enjoy!
Asian Turkey Lettuce Wraps - Original Recipe
Zesty Zucchini Bowl Lasagna
45g Protein Per Serving
Contact BJ for full recipe booklet of quick, low-inflammatory meals.
“Sharing a high protein quick easy meal plan recipe from a functional nutritionist booklet that I am using” - BJ
( If you are interested in a copy of the recipe booklet, please reach out to BJ or contact me (Lizi), so I can put you in touch with one another! )
Ingredients:
1-2 medium zucchini
4 oz Lean ground beef
1⁄4 cup crushed canned tomatoes
1⁄4 cup 1% cottage cheese
1⁄3 cup shredded mozzarella
Instructions:
1. Chop zucchini into small pieces.
2. Stir fry ground beef for roughly 7 minutes on medium heat, or until cooked
3. Add in zucchini for the last 3 minutes. Drain away any excess liquid.
4. Mix in tomatoes, cottage cheese, and seasonings. Let all contents heat through.
5. Top with mozzarella.
6. Set oven to broil, and bake for 3 minutes
Burger Bowl
46g Protein Per Serving
Original recipe by Lauren. See Big Mac Bowl Recipe above for similar recipe.
Ingredients:
Ground Turkey & Ground Beef cooked with a bag of frozen roasted peppers & onion
Shredded cheese
Shredded lettuce
Tomatoes
Pickled Jalapeño (I ran out of pickles)
Scallions
Mustard
Ketchup
You can add cheese or any other toppings you like.
Pulled Chicken
24g Protein Per 4 Ounces
Original recipe by Lizi.
What You’ll Need:
Chicken Breasts (this recipe does okay with any amount - I’ve cooked smaller batches and larger batches)
Olive Oil
Seasonings (I use salt, pepper, garlic powder, and paprika)
Pan (size depends on how much you’re cooking)
Tin Foil
Instructions:
Pre-heat oven to 300 degrees
Put olive oil in the bottom of a pan
Place chicken in pan
Season chicken (measure with your heart - I do salt, pepper, garlic powder, and paprika)
Cover pan with tin foil making sure sides are sealed
Bake chicken for 1 hour and 30-45 minutes (depends how thick your chicken is)
Once finished, remove chicken from oven and remove tin foil. Let sit for 5 minutes to cool a bit.
Pull chicken a part using fork and knife (I found fork and knife to be the easiest way)
Store in fridge and re-heat when ready to eat
Bowl variations with pulled chicken.
SUNDAY Q&A
How much protein to eat?
To keep it very simple, try to consume 1 gram per pound of your body weight.
Now, if you’re someone who is trying to lose weight/gain weight, then try to consume 1 gram per pound of your ideal body weight (make sure your goal weight is realistic and sustainable).
A great start for someone looking to lose weight, but maybe doesn’t have a goal body weight in mind, would be to try consuming .8 grams per pound of body weight (Example: you weigh 180 lbs, so you aim to eat 144 grams of protein)
[ Check out Mind Pump: Raw Fitness Truth. It’s my favorite podcast! The hosts are incredibly knowledgeable and put out great health and fitness information. Check out this short video. ]